141024

Workout of the day for Friday, October 24th, 2014:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 20/24 inch box
30 Wall ball shots, 20/14 pound ball

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101423

Workout of the day for Thursday October 23rd 2014:

Complete as many reps as possible in 10 minutes of:
135/95-lb. snatches, 10 reps
155/105-lb. snatches, 10 reps
185/115-lb. snatches, 10 reps
205/135-lb. snatches, 10 reps
225/155-lb. snatches, 10 reps
245/165-lb. snatches, max reps

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101422

*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.

Workout of the day for Wednesday, October 22nd, 2014:

10 rounds, each for time:
Row 250 meters
11 pull-ups
7 Hang Clean 155/105lb
2 minutes rest between rounds

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101421

*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.

Workout of the day for Tuesday, September 21st, 2014:

A.
12 Min EMOM:
2 Strict Press, 75-85% 1RM
Pistol Skill work

B.
3 rounds for time of:
30 GHD or Toes-2-Bar
30 Russian KB Swing 70/53

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141020

*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.

Workout of the day for Monday, October 20th, 2014:

“Monday Monster Mash”

8 min EMOM:
10 Thruster 95/65lb
20 Double-Under

4 Min rest, Then:

6 min AMRAP:
6 Deadlift 135/95-lb.
3 handstand push-ups

4 min rest, Then:

4 min EMOM:
1 attempt at Max L-Sit
5 burpee box-touch, box jump over

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141018

Workout of the day for Saturday, June 18th, 2014:

In Teams of 2 Complete 24 min AMRAP:
Ascending Ladder (Increase each round by 2):
2 x 100-meter shuttle sprint
2 squat clean thrusters, 50/35-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 50/35-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 50/35-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 50/35-lb. dumbbells

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141017

Workout of the day for Friday, September 17th, 2014:

Friday Athlete’s Choice. Pick a combination of workouts from the 2014 CrossFit Roseville Women’s Gauntlet to complete!

2014 Women's Gauntlet WODS

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141016

Workout of the day for Thursday, October 16th, 2014:

“Muscle Up Biathlon”
500 m row
18 Muscle Ups (Sub = 18 C2B + 18 Dips)
500 m row
15 Muscle Ups (Sub = 15 C2B + 15 Dips)
500 m row
12 Muscle Ups (Sub = 12 C2B + 12 Dips)
*If you break up any set (i.e. drop off the rings or bar) you owe a 250m penalty row before continuing!

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141015

Pre-Wod:
5 min EMOM:
6 x 8 Meter Sprint
5 Burpee Box Jump Over (Scale to 3 if miss an interval)

Workout of the day for Wednesday, October 15th, 2014:

A.
15 minutes to work on a goat

B.
Clean 5-5-3-3-3-1-1-1-1 reps

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141014

Workout of the day for Tuesday, October 14th, 2014:

3 Rounds:
Run 400m
21 Pull-ups
12 Russian KB Swing 70/53lb

5 minutes rest, Then:
500 M Row

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